Fun Rehab: Core Stability Upgrade #1


Is YOUR core up to code?

Let's get you back to the basics just to make sure...

Every athlete can upgrade their sport performances by working on their core. Regardless of if you are a runner, climber, or a soccer player- you can benefit from harnessing your core. But first, if we can't engage it, we have no business depending on it!

A floppy centered climber is missing the stabilty and the power that can be easily harnessed with a few drills. I'd practice them daily until you have them down pat. Then we can upgrade to the next level...

The 4 Regions of "Core Stability Include:

-Abdominal Muscles (front)

-Low Back Muscles (back)

-Muscles of the Pelvic Floor (bottom)

-Muscles of the Diaphragm (top)

I cover these in depth in my book Climbing Injuries Solved. If you are bored or have a lot of time on your hands while you recover from an injury, you can blend the cans below and the book above to have a fabulous recovery time.

Where are the core muscles exactly? Think of your core like the aluminum of a can

Photo Rights: Dogwoodbrew.com

With the same shape from pelvis to chest, we want to have rigidity in the same regions that the aluminium covers...the top, bottom, and all around the sides should become stiff and should beable to stabilize, regardless of if they are shortening (contracting) or lengthening (elongating).

We must learn to turn the core groups of muscles (top/bottom/sides) on and off at a stand still first, and my favorite exercise for that involves an exercise ball!

Ok, lets get going with our rehab upgrade #1.

NOT-SO BORING NERDY STUFF:

Transfer of force via these muscles to your shoulders, hips and even wrists occurs via fascia (pronounced FASH-uh). The dense connective tissue covering and connecting your muscles in large planes across the body, we're nerding out on this stuff as practitioners and it has changed how we view injuries and their care. An awesome book on the topic is Anatomy Trains, one of my personal favorites.

LETS GET GOING!

My favorite exercise for training core stability includes the use of a physio ball. Improving your feedback, balance on this ball allows you to better increase your control of small muscles of the buttock, hip, and core regions. Read below to correctly gain the most out of this exercise!

STEP 1: Learning to engage your core.

Lay on your belly on a physio ball. Now we are going to begin with the basics to ensure proper engaging of your core muscles...

The athlete below is a patient contracting her core and preparing for motion on her physioball. She has the abdominals nice and solid, she has created tone in her diaphgram and her low back, and finally, she has pulled up her pelvic floor to create and harness power from all 4 quadrants (front, back, top and bottom).